These PALEO CAULIFLOWER BLUEBERRY MUFFINS are great for those on a gluten-free or paleo diet, and very easy to make. All you need is a food processor and the ingredients. You are few pulses away from that sweet, nutty, and blue berrylicious batter of the muffins.
The other day, I went to a newly opened café with a friend. She asked me, “cupcakes or muffins?” and I literally replied in a heartbeat, “Muffins!” It had to be muffins. No offense to cupcakes, but I’m a team muffin, and I have reasons to be. The dense texture of the muffin is just perfect for holding different flavors like blueberries, classic!
But as you know, traditional muffins are carb heavy and often loaded with many processed ingredients. That’s a big no-no for many, especially since I know many friends around me who are now striving a gluten-free and paleo diet. So here’s a solution I came up with. A delicious paleo muffin recipe that’s made out of almond flour and—gasp—cauliflower.
The cauliflower had been invariably recognized as a savory ingredient, but I’m finding more recipes out there that are incorporating cauliflower in cake, smoothie and even ice cream recipes. Since all the ingredients are blended together in a food processor, the cauliflower flavor is really barely noticeable. Plus, the blueberries are there to distract you 🙂 so no one will ever know.
Why you’ll love this recipe:
- it’s gluten-free, wheat-free
- low carb
- and also dairy-free
It just happens to have cauliflower inside. But no one has to know, or find out 🙂
Ingredients Used to Make These Delicious Cauliflower Blueberry Muffins
**I’ve linked some of these ingredients to amazon.com to give you an idea of what they are, but you should also be able to find them in your local grocery store (usually, the natural & organic food section). They are also affiliate links, which means that I earn a commission as an Amazon Associate if you decide to purchase the items. The price will be the same for you, link or no link 🙂
- Almond flour – I used blanched almond flour. But you can also make your own by blending raw or blanched, slivered almonds in the food processor and sifting them through a sieve.
- Tapioca flour (flour but also called tapioca starch) – Arrowroot starch and Potato starch can also be used instead. I can’t recommend using cornstarch for this.
- Cauliflower – I used frozen cauliflower rice. You can also use fresh, chopped. It doesn’t really matter since they’ll all be blended in the food processor.
- Eggs – I used regular large eggs. I haven’t tried using egg replacements like flax or chia yet, so you might not get the same results if you decide to substitute.
- Salt – Pink Himalayan salt is what I have at home, so it’s what I use, but you can use any kind for this recipe.
- Coconut Sugar – You can use any granulated sugar of your choice, but coconut, date and maple sugars are less processed sugars I would recommend. Honey and maple syrup should also work, too. For keto options, you could also use monk fruit sweetener or stevia (but be sure to convert according to package instructions since stevia amounts differ by brand).
- Olive Oil – I used thisl, but if you don’t have olive oil, you can use coconut oil, or avocado oil here if you’d like.
For the Add-Ins, I used:
- Fresh blueberries – but you can also use frozen
Recipes that Also Use Cauliflower
Recipe Variations and Optional Add Ins for Cauliflower Blueberry Muffins
- Do you like Coffee or mocha? Add either a teaspoon of coffee extract or espresso powder.
- Add a variety of natural flavoring / extracts to keep this muffin interesting. Add a teaspoon of vanilla extract (I didn’t feel like it was essential so I left it out in this recipe), or other flavorings or extracts, such as caramel flavoring, hazelnut extract or almond extract.
- You can also bake this in a cake pan instead of a muffin pan. Just increase the baking time to 40-50 minutes.
How to Make this Even Healthier
- Make this even healthier by adding a handful of nuts, seeds and old-fashioned oats to add texture and nutrition.
- Want to increase fiber? Add a Tablespoon of ground flaxseed
- You can also reduce the sugar by half (to make this less sweet), or substitute the sugar with a sugar-free substitute.
What are some ways you can eat these Cauliflower Blueberry Muffins
- Plain, since it’s still delicious without frosting
- Frosted with my 2-Ingredient Almond Butter Frosting , or this Healthy Powdered Peanut Butter Chocolate Frosting
- Dusted with powdered sugar or sugar-free powdered sugar. Just make sure you use a sieve to sift the sugar on top!
How to Store
- You can store these Cauliflower Blueberry Muffins covered at room temperature for up to 24 hours. For longer storage, you can place them in a plastic freezer bag or airtight container, then in the fridge for up to 7 days, or freeze up to 4 months.
- Be sure to line your pan with muffin paper! The muffin is really tender so the parchment paper helps you to take the muffins out of the pan with minimal mess.
- Baking time (as well as serving size) will vary based on the size of your muffin pan, as well as the material (silicone vs aluminum vs non-stick) of the pan. Bake until the top of the muffins are cooked through, or until a toothpick comes out clean/dry when poked into the middle.
You Might Also Like these Breakfast Recipes
Paleo Cauliflower Blueberry Muffins
- Line 7-8 cups of a standard muffin tin with paper liners, and preheat the oven to 350F
- In a food processor or high powered blender, blend all the ingredients except the blueberries together until smooth
- Divide the batter into muffin cups. Bake for 20-25 minutes or so until a toothpick inserted into the center comes out clean.
- Remove from pan, let cool and enjoy! These actually taste better the day after they've been made.